How to Survive and Enjoy Treadmill Long Runs in Winter

Winter poses a training conundrum for many runners. Popular spring races (most notably the Boston Marathon) require long runs in January through March, which are often cold, snowy, and icy months in most of the country. The treadmill isn’t the desirable option for most runners. But when negative windchills, icy streets, and snowstorms are not safe running conditions, especially when you plan on running outside for 2 hours or longer. These tips will help you in completing your treadmill long runs this winter…without going stir-crazy, losing motivation, or getting muscle cramps from the physical monotony.

Running outside in winter certainly has its benefits. The fresh air and vitamin D will help you stay healthy and in a good mood during the winter months, especially since being stuck inside increases your risk of catching a winter cold. But running outside isn’t always safe or realistic in the winter time…which means even the most hardcore outdoor runners will need to embrace (or at least tolerate) the treadmill during winter.

Running on the treadmill for 3-5 miles is no problem for most runners – especially if you have an interesting treadmill workout to do. But the monotonous physical and mental repetition of the treadmill can cause significant boredom when you’re running 10 or more miles. And if you’re doing a 16-20 miler to prepare for your spring marathon, treadmill running can feel downright torturous for that long.

That said, sticking to your training plan and getting your long run done is far better than skipping out on your long run. Treadmill long runs can be successful and possibly even enjoyable if you approach them with the right attitude and a plan to keep them interesting.

How to Survive (and Enjoy) Treadmill Long Runs

Focus on the Benefits

While outdoor long runs teach you how to pace, provide hills to build strength, and offer varied scenery to keep you entertained during your run, treadmill long runs can have their benefits as well.

Hydration and Nutrition: Most outdoor water fountains are shut off in winter so the pipes don’t freeze. Handheld water bottles and fuel can freeze, leaving you risking dehydration and bonking on your 20 miler. By doing your long run on the treadmill, you can keep your water bottle and fuel on the console so you stay hydrated and energized.

Injury Prevention: A primary goal of marathon or half marathon training is to make it to the starting line of a race healthy and ready to run. A bad fall icy roads can lead to injuries that will stop you from running for a few weeks or even a few months. By taking your long run inside, you reduce the risk of slipping when your legs are tired and your form may deteriorate later in the run.

Better breathing: Cold air can irritate asthma and other breathing issues. By running inside, you breath better and stay healthy during winter running.

Acclimatization: Training for a destination race? Treadmill long runs can simulate the warm environment of a Texas or Florida spring race when you are training in New England or the Midwest.

Variety is the Spice of Treadmill Running

Once you wrap your mind around the benefits, the treadmill can be a bit more mentally palatable. You still want a game plan for how to make it through 10-20 miles on the treadmill, since running at the same pace and incline for the whole duration could cause imbalanced muscle fatigue, poor muscle activation, and boredom.

Vary the Incline: When you run outside, the incline varies naturally and this works different muscles. On a treadmill, running on the same incline for 90 or more minutes will cause repetitive stress on the same muscles. Varying the incline mimics outdoor running, which prevents cramps and muscles imbalances during a long run. When running on a flat treadmill, you may rely on your calves and quads instead of glutes – but glutes are the true powerhouse of running! Uphill running will help you activate your glutes on the treadmill. Try changing the incline every few minutes or, if you’re feeling ambitious, download your race’s course profile and mimic the hill climbs as best you can.

Add Surges: I have many of my athletes use surges to add variety and interest to treadmill runs. Surges add just enough faster running to improve your cadence and provide mental stimulation without turning a long slow distance run into a hard workout. Surges should last only about 30-60 seconds and can be done every mile or so. You don’t have to sprint these – simply increasing the pace even just 30 seconds/mile will suffice. Surges aren’t about being precise in pace or frequency – they are about having fun on a long run.

Hard Long Runs: Once you’ve completed a few long distance races, you can move beyond the long slow distance run in your training. Of course, easy paced long runs will still comprise about 50% of your long runs, but hard long runs will offer the double benefit of avoiding treadmill boredom and improving your speed and endurance. Some of my favorite hard long runs include segments at a goal race pace or fartlek-style intervals during the middle miles.

One final note: avoid comparing your pace on the treadmill to your pace outside.Both the terrain of the outdoors and the monotony of the treadmill can affect perceived exertion, so while the treadmill may be physically easier, it could be mentally more challenging. Some runners are faster on the treadmill, while some runners are faster outside.

Reader Interactions

Comments

Im so glad Ive never had to do a long run on the treadmill. Although I used to run 10-12 miles on there just for fun! I remember in grad school I would go to the gym in the morning and study for exams while running on the treadmill. A few years ago I trained for an April marathon and it was tough getting in my runs with the bad weather. I remember starting a few long runs on the treadmill and finishing them up outside when it started to get a little warmer.

I always find that last part fascinating for myself. I seem to run faster and easier outside! I’m not sure if it’s because my pace is staring me in the face or my perception is off but it’s weird!!
Right now I’m using the treadmill for one of things you mentioned – simulating warm weather running. I’m trying my best to bike and run in a warm room so I can prep for the Havana Triathlon!
Great tips Laura – as always…

Thank you! I get that too on the treadmill – so weird! I bet you’re right about the pace and that darn timer being in plain sight in the entire time. It’s harder to find that flow state. I bet the treadmill will help you so much for Havana!

Now that I have YakTrax, I don’t really draw the line for running outside. I don’t have access to a treadmill on the weekends, so I just bundle up and get it done! Luckily it never gets cold enough long enough to bother me..sometimes I just have to shift around my long run day 🙂 These are great tips though because even for shorter runs (6 or less miles) I struggle with treadmill runs!

I’m definitely a fan of doing long runs outside whenever possible – I’ve moved mine before as well for weather. I love your get-it-done attitude! And oh my gosh yes, I can barely make it through 5 miles on the treadmill.

Great tips! I dread having to do runs on the treadmill, but have found that surges help a ton to keep my mind busy. This is the first winter I have had to regularly run on the treadmill and seem to be getting used to it… a bit 😉

I have the Garmin 230 (which is similar to the 235) and the indoor runs works well on the treadmill! It depends on my stride and arm swing, so if I’m relaxed on the treadmill it’s accurate, but if I’m not running as I do outside it can be off by about 100 meters (which is actually a good reminder for me to run with good form on the mill). I haven’t tried it on an indoor track, but I would imagine that it would work the same on an indoor track as the treadmill!

I think the most important thing to remember for long run treadmill running is vary the incline throughout the run, because otherwise the same muscle fibres, ligaments and tendons will get trashed with the monotony. Oh, and Netflix, podcasts, and the promise of a beer from the garage fridge as soon as you hop off! 😉

The longest I’ve run on the treadmill at one time is 12 miles. I was “supposed” to run 3 more but I was batty so I jumped off and ran outside even though there was a foot of new snow on the roads. I got the bulk done so that was good enough for me. I have to constantly change the pace and incline to occupy my mind. Good music and/or tv show help tons too!

I will avoid the treadmill at all costs…well….one because I do not have easy access to a treadmill, but I would also just prefer to be outside, even in some of the doom & gloom that January and February bring to Seattle. I think the longest I have ever been on a treadmill was 4-5 miles. When I am “stuck” on a treadmill, I definitely have to switch things to keep myself going mentally. Sometimes it can certainly feel like a greater accomplishment to finish a treadmill run vs an intense run outside.

The doom and gloom (speaking of which, how did yesterday’s blue skies turn into this?!) is never as bad as the several feet of snow and sub-zero temperatures from back in the Midwest! A long run outside in the rain sure does beat a long run on the treadmill! I totally get what you mean about feeling more accomplished though – treadmill runs take so much more grit!

Really the only place I draw the line for running outside is ice – which is often only on the sidewalks, in which case I find some unpaved trails instead! I think I’ve managed maybe ~4 miles on a treadmill, but it always gives me vertigo sooner or later.

Long runs on the treadmill are definitely a challenge! One other advantage to doing long runs on the mill, especially in the winter, is the availability of bathrooms… for some of us, that’s a must! I’ve also used the treadmill to do “heat training” to help acclimate myself for a long distance race in a warm climate.

I had to take a lot of long training runs to the treadmill this cycle. I looked at it as good training for the warm weather in New Orleans. I also break it into chunks. I have to restart the treadmill about every 5 miles due to time limits. So I would hop off quick, refill my water bottle and then just focus my mind on the next 5 miles.

I am NOT a treadmill fan, though I have used it a lot in 2017 LOL My longest TM”run” is 5 miles(or maybe it was 6? …I was in such a mixed up mental fog, I honestly do not remember). I detest long runs on the ‘mill (like you said, they’re too repetitious and NOT good for me), but I don’t mind doing speed intervals (probably because they feel more like “drills” and not “runs”)

I definitely do run on the treadmill during the winter on occasion, but I’ve never had to do a run longer than about 6 miles or so…I can’t imagine being on a treadmill for 16! This is all really great advice. I should play around more with elevation when I do use the treadmill.

The elevation helps so much! Especially if you normally run in a hilly area, it makes it feel more like the outdoors. I still can’t wrap my head around it when I hear people say they’ve done 16+ mile runs on a treadmill!

I have signed up for my first half marathon. I am nervous as I have never ran that long before. Yesterday I got to 8 miles and my goal is to do 10 on Sunday even if I have to walk the last two miles. Any tips for a first time marathoner?

Hi Tiffany! Depending on your previous running experience, short walk breaks may help with long runs on the treadmill (or outside). Even if you only walk for 30-60 seconds every mile or so, it will break up the run and make the distance seem less intimidating. The walk breaks will help you conserve energy for the end. I also recommend starting at a pace that feels very comfortable – long runs should feel all-out hard but should be at a restrained, comfortable pace. Please let me know if you have any other questions!

Your email address will not be published. Required fields are marked *

Comment

Name *

Email *

Website

Primary Sidebar

Welcome to Team Norris Running!

Hi, I'm Laura! I'm a distance runner, RRCA certified running coach, and outdoor enthusiast living in Northwest Indiana. Whether you want to run your first race or qualify for Boston, I'm here to help you achieve your personal best with training tips and individualized run coaching.